5/21/2013

5/21

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Gen WOD

5rds
10 Deads
10 Bar Facing Burpees
10 Pullups
A)185/135
B)155/115
C)135/95

Alt AAB---watch the vid below....
@ 40% snatch max
10 Hi hang Snatch dip pops
10 Hi hang Snatch dip power snatch
10 From knees power Snatch
10 From just below knees Power Snatch
10 From ground Power Snatch
10 From Ground Snatch
* all reps must move BEGIN from the bent knee upright torso position

10 min to find Snatch max

then

5rds
10 Squat Snatches
10 Pullups
95/65